Working out ways to get more fruit & veg into your diet can often be quite challenging. We’ve all heard the “five a day” of fruit and vegetables that we should be eating but even 5 can be difficult sometimes. And now a new report suggests that eating 10 portions is what we need to stay healthy for longer.

How are we going to manage that? What does a portion size look like? What foods should I include?

So let’s first talk about the portion sizes and then at the end you’ll be able to get access to our “25 Ways to get more fruit & Veg E-book“

A portion means 80g (3oz) of fruit or vegetables. So as an example an equivalent of a small banana, a pear of three heaped tablespoons of peas or spinach.

Here are 3 different guides for you explaining more about portion sizes. 

Please feel free to download from here.

It is often assumed that eating lots of fruit, is really good for you especially if you are wanting to lose weight.

As a nutritionist I recommend having a MAXIMUM of 2 fruits per day and then the rest of the portions (ideally 7 – 10) is to be taken as non starchy vegetables.

One of the reasons why we say only 2 fruits as a maximum is that some fruits is incredibly high in sugar , which can affect your blood sugar balance and encourage fat storage especially if you have not eaten these with any healthy fats & proteins.

Cruciferous Vegetables:

1. • Broccoli
   • Cauliflower
   • Brussels sprouts
   • Cabbage
   • Kale
   • Radishes

Allium Vegetables:

• • Onions
  • Garlic
  • Leeks
  • Shallots

Green Beans

Summer Squash:

Yellow squash

Celery